Dietitians from EatingWell have curated a list of seven canned food essentials to help you regulate your blood sugar levels effectively.
If you’re aiming for the perks of maintaining lower blood sugar—such as enhanced hormonal balance and mood—these recommendations are worth considering.
Canned Fish
Consider canned fish like salmon and tuna as your blood sugar allies, thanks to their substantial protein content. A 3-ounce serving of canned salmon boasts 18 grams of protein, while tuna packs a protein punch with 20 grams in the same portion. According to Lilian Nwora, RD, CDCES, the slow digestion and increased satiety induced by protein can contribute to stable blood sugar levels. Additionally, the Omega-3 fatty acids found in fish support brain health.
Canned Chicken
Embrace canned chicken as a convenient addition to your diet. With 21 grams of protein per 3-ounce serving, canned chicken offers a quick protein fix without the hassle of cooking.
Canned Vegetables
Don’t overlook canned vegetables as an affordable and fiber-rich option to prevent blood sugar spikes. Their slow digestion rate and abundance of micronutrients make them a valuable addition to your diet.
Canned Tomatoes
Incorporate canned tomatoes into your meals for their versatility and health benefits. Whether in sauces, soups, or stews, they offer a low-carbohydrate option rich in antioxidants like lycopene, which supports heart health.
Canned Beans
Rediscover the benefits of beans, packed with both fiber and protein to stabilize blood sugar levels. This dynamic duo slows glucose absorption, ensuring steady blood sugar throughout the day. Black beans provide 16 grams of protein and 18 grams of fiber per cup, while chickpeas offer 10 grams of protein and 9 grams of fiber in the same portion.
Canned Pumpkin
Unlock the potential of canned pumpkin, rich in fiber and vitamin A with anti-inflammatory and antioxidant properties. With a remarkable 100% of your daily vitamin A requirement per serving, canned pumpkin is not only versatile for sauces and baked goods but also a healthful addition to your diet.
Canned Fruit
Opt for canned fruits packed in water or fruit juices rather than syrup to minimize added sugar intake. Pair them with protein- or fat-rich foods like Greek yogurt or cottage cheese for better blood sugar management. This way, you can enjoy a sweet treat without compromising your health goals.
